chest-hammer inclines-160*32RP, 25 second static
I did 45*24 on my widowmaker movement.
hammer shoulder press-what I was doing was one arm at a time as heavy as I could go for 12 reps rest paused, problem was it puts your body in an awkward position so I figured I'd go back to both arms at once, did 180-90 on each side-for 30 reps rest paused, I also got a 20 second static.
tri's-so I go over to the smith, I was watching them while I was unloading the hammer machine cause there were a few people hanging around but no one was using one of them that was set up for calf raises so I unload it, move the calf rasie stand put my bench under it, change the weight and get ready to go to work, that's about 5-10 minutes and this big guy comes up and goes "man, I was using that for calves"...I go c'mon, you havent' touched it for 10 minutes and he started mumbling about doing a triset for his calves and all this other bullshit, I almost hit him. I did my set-which sucked and told him he could have it, he was all pissed off. This is the same tool that was hogging the hammer row machine the other day.
anyway I totally stalled out on reverse grip bench press, usually I kick ass on these but for some reason I've lost steam so I'm gonna start doing dips between to bench's, you know legs up on one bench with weight pilled on your lap? I did BW*40 so I'm gonna stack a 45 on next time and go from there.